WOD / Blog
01 May 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 x 2 ) *Start at 70% of your 1 RM WOD: For Time 800 Meter Run 50 Deadlifts (135/95) 800 Meter Run 50 Floor Press (135/95) 800 Meter Run Mobility: Hamstrings Buy Out: 3 Rounds 5 Over the Bar Burpees 5 […]
02 May 2017
Warm-up: Coach’s Choice Strength/Skill: Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1) *Start at 70% of your 1 RM WOD: 21-15-9 Snatch (75/55) 42-30-18 Bar Hops (21/42, 15/30, 9/18) Mobility: Shoulders Buy Out: 100 Double Unders
03 May 2017
Warm-up: Coach’s Choice Strength/Skill: Get ready for total movements! WOD: The CrossFit Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max) Mobility: Athlete’s Choice Buy Out: Athlete’s Choice
04 May 2017
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (15 Minutes to Work the Skill) WOD: 10 Minute AMRAP 10 HSPUs 20 Front Rack Step Lunges (Single Dumbbell 50/35) Mobility: Shoulders Buy Out: 3 Rounds Farmer’s Carry (50/35 one hand) Down and Back 15 GHD Sit Ups 15 GHD Extensions
05 May 2017
Warm-up: Coach’s Choice Strength/Skill: Goat Work WOD: Tabata Cardio Row Double Unders Burpee Slam Balls *Score is total reps *8 rounds of 20 seconds of work 10 seconds of rest *1 minute break between movements Mobility: Athlete’s Choice Buy Out: Athlete’s Choice
08 May 2017
Warm-up: Coach’s Choice Strength/Skill: Review WOD Movements and Get Ready to Work! WOD: Chipper Time! 100 Single Unders/Double Unders 90 Step Lunges/Weighted Step Lunges (KB used for swings) 80 Slam Balls (30/20)(50/30) 70 Wall Balls (20/14)(30/20) 60 KB Swings (1.5/1)(2/1.5) 50 HRPUs/HSPUs 40 Ab Mat Sit Ups/GHD Sit Ups 30 Superman Holds (2 seconds)/GHD Extensions […]